Rich displays the proper kipping toes-to-bar end position: both feet in contact with the bar, body behind the vertical plane, hips in full flexion, and strongly engaged lats.

Register here for the second of three OPT Big Dawg Challenges, held at CFN on Saturday, November 13th.

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This entry was posted on Friday, October 29th, 2010 at 18:35 and is filed under WOD. You can follow any responses to this entry through the RSS 2.0 feed.
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2k row at home, 9:25.3. First attempt ever at harebrained “pace yourself” theory; thinking I could finish closer to 9:00 or less in the future, when all the planets are in proper alignment.

Then I tried round 1 of OPT
10 minutes for 5 rounds of 50 DU’s and 15 wall balls. I failed! I got 3 rounds 50 DU’s (I think I could get a full 4 rounds but not sure about the 5. Good luck to all the OPTers)

Task 1:
5 rounds:
50 unbroken DU
15 unbroken wallballs
*must be done in under 10minutes to move onto Task 2*
Complete 8:36

Task 2:
10 unbroken OverHead Squats. At bodyweight(185)
20 unbroken C2B pullups
30 GHD situps
*must be done in under 2min in order to move onto Task 3*
Complete 1:49

Task 3:
1 mile sprint
15 pushup burpees to 12″ target
*must be done in under 6min to move onto Task 4*
Fail: 6:22. (5:34 on the mile, pushup burpees to target took me too long)

Task 1:
5 rounds:
50 unbroken DU
15 unbroken wallballs
*must be done in under 10minutes to move onto Task 2*
Complete: 9:29

Task 2:
10 unbroken Overhead Squats. At bodyweight(170)
20 unbroken C2B pullups
30 GHD situps
*must be done in under 2min in order to move onto Task 3*
Failed: 9 wobbly OHS, failed on 10th…

I’m really kind of upset that I missed out on the row today. It was pretty awesome seeing everyone get some huge PR’s. As soon as the back is up for it, you can better believe I’m gonna throw something down.

2k row (upstream) 6:47

I was really hoping to get called off work so I could come enjoy a lovely 2k row, but alas, the kids need me. haha Have fun everyone!! 🙂

2k row at home, 9:25.3. First attempt ever at harebrained “pace yourself” theory; thinking I could finish closer to 9:00 or less in the future, when all the planets are in proper alignment.

row at home. First time rowing 2K for time. 9:28

Room for improvement!

Row at home. 8:40.3. (22 second PR)

Then I tried round 1 of OPT

10 minutes for 5 rounds of 50 DU’s and 15 wall balls. I failed! I got 3 rounds 50 DU’s (I think I could get a full 4 rounds but not sure about the 5. Good luck to all the OPTers)

Squat: 245×10,285×8,305×6

Good Mornings: 155×8,185×8,205×8

GHSU: 15/15/15

15:00 Airdyne easy.

at 4:00,9:00,14:00 go all out for 1 minute.

Task 1:

5 rounds:

50 unbroken DU

15 unbroken wallballs

*must be done in under 10minutes to move onto Task 2*

Complete 8:36

Task 2:

10 unbroken OverHead Squats. At bodyweight(185)

20 unbroken C2B pullups

30 GHD situps

*must be done in under 2min in order to move onto Task 3*

Complete 1:49

Task 3:

1 mile sprint

15 pushup burpees to 12″ target

*must be done in under 6min to move onto Task 4*

Fail: 6:22. (5:34 on the mile, pushup burpees to target took me too long)

Task 4

Find 1rm @ DL. In 20min

Since I failed at 3 couldn’t move on

2K ROW: 6:58

Task 1:

5 rounds:

50 unbroken DU

15 unbroken wallballs

*must be done in under 10minutes to move onto Task 2*

Complete: 9:29

Task 2:

10 unbroken Overhead Squats. At bodyweight(170)

20 unbroken C2B pullups

30 GHD situps

*must be done in under 2min in order to move onto Task 3*

Failed: 9 wobbly OHS, failed on 10th…

I’m really kind of upset that I missed out on the row today. It was pretty awesome seeing everyone get some huge PR’s. As soon as the back is up for it, you can better believe I’m gonna throw something down.

2k Row: 7:13.8

!

See Arjuna and Joe’s post’s above:

Task 1: DNF, 3 rounds complete, lots of broken DU’s

Task 2: DNF,8 OHS @ 170 then PU + GHDSU for 2:22

Task 3: DNF, 6:01, mile was around 5:17

A humbling day with some good challenges.

Lots of rowers at home! Hehe

Made up Friday’s:

Clean DL: 83-93-103

Clean and jerk: 63

TTB: 4-5-5-4-3

Still needs work.

Practiced KTE w Ebony

Happy Halloween!

2k row: 8:34

2k row – 8:05.9. Mr Rower showed me no mercy. I was bent over gasping for air.

So Mr Rower had my legs weak but I had to move on to Mr Jerk and he truly lived up to his name. (smh)

Made up Friday’s WOD:

Clean DL: 83-93-103

Clean and Jerk: I went back and forth between 53 and 63

TTB: 10-10-10-10-10

Great row Andrea and Ebony!

rowed at home:

8:59 a 5 sec PR

It was hard to keep going in the basement by myself, I would have done better if I was at the gym or if I had let Charlie coach me.

row 7:45.02

oh yeah, 18 sec PR

5 Rounds of:

Hang Power Clean – 3 heavy

rest 0 sec

Row 100 m @ 100% effort

rest 3 min

HPC 105#

Rows – :21.3-:21.1-:20.9-:21.5-:21.3

2k row – 8:28

Considering more endurance workouts outside of CFN.